I walk two miles, five days a week.
I ride a Spinner bike with the tension cranked up for 30-40 minutes a day, good cardio, sweats, etc.,

Need something to get this belly down some more.

What do you recommend?

Belly fat can't be targeted by exercise. Food will help more than anything...avocadoes, blueberries, etc. are good to help reduce visceral fat. If you drink alcohol, it could be that...could also be a lack of water and/or fiber in your diet. Most people do not/cannot properly evacuate their bowels daily. Yeah, they poop, but they don't get it all out and it just seems to pile up. I've lost 28 inches off my waist the last 2.5 years, so I don't really know what I'm talking about, just know what's worked for me.

Now, targeting your ab muscles doing burpees and crunches can help you more effectively empty your bowels, though...seriously.

Fasting will help. Diet of protein. Constantly drink water.


Go swimming. Swimming targets every muscle.

If you are older than 22, there is no amount of exercise that can overcome a poor diet.

There are people that age on My 600 pound life. You ain't gonna overcome a poor diet or overeating by exercise alone, unless you're an elite athlete...or a genetic freak which is pretty much the same thing.

How long have you been doing these activities?
How many pant sizes have you lost since you began your journey?

I am 68 years old.
I used to jog but had feet issues years ago and switched to walking.
Which I've done for years. Many years. Five or six days a week
Two months ago, I added the Spinner resistance bike. I use moderate resistance to get the heart going and I ride 30-40 minutes, five or six days a week.

I am 6 feet 2 inches tall.
I started at 285 lbs. last Christmas, so seven months.
I've lost 30 lbs. I'm stuck at 255.

My shirt size has gone down one size from XXL to XL, pants from 42 to 40. Belts are longer these days, lol.

Diet is basic low carb. Meats - beef, chicken, pork, fish and lamb, eggs, fresh vegetables - squash, beans, avocados, onions, cauliflower, okra, salads, berries, cantaloupes, nuts, cheeses. one small apple a day, an occasional low carb tortilla or slice of low or no carb "bread". I eat some "keto" snacks but not much.

cocktails - couple times a week. A shot of Tequila with soda with a lime twist. Three or four. No beer, no regular soft drinks ever.

Light breakfast, sugar free yogurt and fruit or bacon and eggs, etc.
Main meal is at about 2 p.m. Grilled salmon, sauteed vegetables and salad, for example.
Only light snacks in the evening, cheese, sliced turkey or beef jerky, nuts, strawberries, keto snacks a little.

Sleep seven or eight hours.
I stay active every day, outdoor sports (clays and skeet), bass fishing, yard work - started using a push mower more then a rider, home chores etc.

That's pretty much it.
I've been stuck at 255 for six weeks.

I tried body building. A constant state of pain, recovery, and pain.

8 eggs for breakfast. A pound of ground beef for lunch. A chicken quarter or pork chop at dinner.


Whey protein shakes. Gallons of milk.



The key is the menu. The exact same thing, 7 days a week. With the workout happening Monday through Friday. Your body loves a menu.

Dude I've been stuck at 234 for 5 months. Sometimes the plateaus last a while...I'm okay with it, but gets frustrating. Your body is fighting you...that's what it does. Sometimes shocking it will get things going. I've eaten apple pie before (one slice) and got up to 3400 calories one day in order to do it. Dang near puked I was so stuffed...but I did start losing again. For the last 2 months I've had to be careful with my exercise due to a severe head injury I sustained on May 8th. I get very dizzy if I look up or down for more than a few seconds. I usually swim in the summers, but can't this year because it's simply not safe. One or two days of just eating somethings a bit off your diet are okay, it's just important not to let it get out of hand. You may try intermittent fasting...or cutting down to 1200 calories. Portion size is also a big part of the equation.

Thanks, Seeker.
I'll try some of that, and BTW, I'm a water addict. You see me, you'll see water somewhere near.

thanks again

I couldn't get rid of my belly. I read vitamin D would help.... I was skeptical at first. but a few weeks later I did notice a significant difference. I take 2 of the soft gels each night. Also B and C . seems to have help all around also.

Thanks for that tip, I’ll try it.

Bought three new, smaller shirts today. What a great feeling.

What a great update! Congrats!

I can confirm that 12 oz. bi cep curls does not work. Been trying these for about ten yrs and up 4 sizes will confirm they don’t work.

Yep. I have a buddy that told me once.."nothing puts the weight on ya like beer."
I think he was right.

My aunt and uncle always claimed it was the "three Bs" - - Budweiser, Blue Bell and bread

if you quit all three you may not live longer but it sure in the heck will feel like it.

Figured out why I'm fat. Women.


Being a bachelor. Two meals a day and somehow I'm only eating 750-1000 calories a day. I've dropped 10 pounds this month alone.


I'm not starving either. Everything is fresh food. Home cooked.

Journalize (daily) your calorie intake/burn and measure (weekly in centimeters) your: shoulders, chest, belly (across your belly button), waist, and hips. Weigh in daily - same time every day. This approach will keep you accountable. Another goal is to establish your daily net calories baseline so you can tune for a calorie deficit of no more than 500 calories per day - loss of one pound per week.

A calorie is merely a unit of measurement. I’m of the opinion that a calorie is a calorie - no such thing as good or bad. E.g. Presuming you are healthy with a daily baseline of 2K for being moderately active in your stature, add 500 for your exercise would put you at 2,500 meaning your daily consumption target is 2K. Eat whatever you want but be mindful of the unintended consequences of lack of fiber, too much salt, sugar, etc. Avoid fad diets and the medicinal approach. Don’t drink your calories.

Your body will acclimate (plateau) to your regimen so it is important to mix up your exercise - instead of spinning, attack the treadmill. Add weights, etc.

It takes discipline and time.

Good luck…

thanks

Stopping beer. Mostly protein for food. Two meals a day. Still at 1000-1500 calories per day.


I've lost 13# in 5 weeks. A healthy 2.6 pounds a week. Even my wrist watch fits looser. The biggest plus. My knees feel better. I have about 30 pounds to go before I reach my ideal weight. So by Halloween, I'm going to need to buy more clothes.


I'm not getting too deep into alcohol withdrawal. But I can say, it's not that bad at all. I had a week of being angry. Cravings are gone after three weeks. I still drink but now, two pints of beer will light me up. Found that out when a friend came over to hang out.


BTW, Bud ICE, 16oz. 150 carb calories each. 900 for a six pack. 6300 calories a week. 27,000 a month.

Try this.

You can target muscles to exercise and you can diet to loose body fat but you cannot target fat in a specific on your body to burn. Jut doesn't work that way.

It still cracks me up there are still people on social media and elsewhere trying to "sell" the notion of spot loss for fat.

Yep. So much misinformation on social media regarding weight loss and fitness. It frustrated ne enough that I just went and took a personal trainer course myself along with some otger courses to better learn how to do things to benefit myself rather than listen to hacks and bro science.



The truths I learned from that experience.

1. A calorie might just be a calorie but there is such a thing as quality calorie that will fuel you better, help you feel more satiated and will be better overall for your health.

2. You cannot lose weight without a calorie deficit. Cannot be done. It's impossible. Whether through diet or physical activity you have to create a calorie deficit consistently to lose weight. How you do it and how big a deficit you create is totally up to you.

3. Intermittent fasting alone does not cause you loose weight. IF is not a free pass to eat what you want or as much as you want during your eating windows. If anyone tells you that nonsense then stop listening. You still have to be in a calorie deficit to lose weight with IF. It's not a magic weight loss bullet on its own. IF has so many other great benefits as well such as reduced inflammation, increased mental focus, reduces snacking and cravings and controls appetite. I love IF and pretty well do it daily.

4. Stop focusing on the scale. Focus on the process. Stay consistent. The results are going to come. Weigh yourself every 10-14 days at the same exact time of day on the same set of scales. Don't obssess over it. You want 1-2lbs per week. For most people anything beyond that is not realistic to maintain and for those that do extreme calorie deficits etc the weight and tgen some comes flying back on because what they did to get there was not sustainable. That is tge key. You want sustainability.

5. Cheat meals and cheat days are the devil and lead to eating disorders. You didn't get fat because you ate sugar, ate bread or drank beer. You got fat because you ate and drank too many of those things.. You can still have those things just have them in moderation. When it comes to cheat meals and cheat days tgey can undo a week of hard work Say you are creating a 500 calorie deficit daily so you end up at 3000 calories deficit for the week. Saturday rolls around and you decide you want a cheat meal. Off to the pizza joint for a large combo and a pitcher of beer. There goes that 3000 calorie deficit and that week of work. Why create a reward system based on food when food got you in the trouble you are intoday? Makes no sense. Be sensible. If you want a slice of pizza for supper tgen have a slice of pizza. Fitin what you want to your normal intake. Same with going to dinner with your wife or having a holiday meal. Go and enjoy yourself. Enjoy the time with family. Doesn't mean you have to eat a salad but also doesn't mean yiu have to gorge yourself either. Be smart, workout a little extra the day before, maybe the morning of and the day after. Be proactive and keep moving forward. It's just common sense but the terms cheat meal and cheat day need to go away..

6. Stop with the goal weight stuff. If you think all your issues are gonna be solved when you hit a magic weight then prepare to get fat again. You better realize that you are in a fight that will last a lifetime. You will have to continue some type of activity and continued good food choices to maintain where you are at. You can ease up on the intensity etc but have no doubts that you better not just sit back and think it's all solved now.
It takes lifestyle changes and hard work to get healthy. It's gonna suck at times. There are no hacks or quick fixes. Those folks taking Ozempic and such are probably gonna be fat again within a year because they didn't addrsss what got them there.



Hang in there, learn to embrace the journey and know that you are gonna fail. That's OK. Just fail for that day. Don't fail two days in a row. Get up and keep going. You can do it.

~60 days, 18 pounds lost. Still ticking away 2-3 pounds a week.


My grocery bill this month is $138. My fridge and freezer are stocked. Chicken, pork, and beef. Lots of vegetables, potatoes, and onion. Cheese. Plenty of fruit juice. Bag of apples. Three gallons milk.

Breakfast is two eggs and two to three, 1/2" thick, ground sausage. Dinner is a chicken thigh, bowl of vegetables. Or a pork chop, or ground beef. I do buy some steak from ALDI. But the bulk shopping is at a green Wal-Mart.


My knees feel so much better and those shirts I wore before getting fat by 50 pounds. I pulled them out today. I need to iron them.

Pay attention to the fruit juice you choose. A lot of it is loaded with refined sugars. Some of it is as bad for you as drinking sodas.

Not to mention they are high calorie.

It's a side effect of quitting beer. Not only did I have to withdrawal from alcohol. I have to withdraw from the amount of sugar they had. It's a twofer'.

I have sugar cravings during the times of day I drank. I usually drink juice with food. But I do enjoy a glass full of purple grape juice. With ice.

Seriously, look into intermittent fasting. It can help with cravings. Tgere are different regiment. I do a 16/8 fast. I fast 16hrs a day and only eat within an 8hr window. I eat from 10am until 6pm. Obviously life gets in tge way and have to adjust it here or there ir occasionally break tge fast but it's no big deal. Yiu get used to it quickly. Iusually really don't even get hungry until noon most days. There are different variations etc.
It's a huge help outside of weight loss. It's tremendous in helping with appetite control and eliminating cravings. So many good benefits. I do a 24hr fast occasionally but gonna start doing it monthly as well as a 48hr fast quarterly.

You can still have fluids you just eliminate anything with calories. I initially started it to help with weight loss but liked it so much it's just a way of life now.

I eat breakfast at 10-11am. Dinner at 6:30-7:30. I've never really added up the time between dinner and breakfast...

15 hours (overnight). 7-8hours between breakfast and dinner.

I exercise steady 2.5 hours every day, and still have some belly fat.

I have accepted it

Looking up my BMI....


I have a 7.5" inch wrist. I know because I've ordered made to length watch bracelets. Big boned. So there's that.


These websites say I need to weigh around 165 pounds. In my twenties, basic training, I weighed 170-175. And I always got taped. These weight formulas are crazy. They're expecting me to weigh what I did in high school. Yeah, No.


My age, with a boot size that went from 8.5 to a 10. 180# would be skinny. My goal is 190-200.

BMI is only 1 'tool' and has been proven to be a poor measurement of anything. Unfortunately managed care companies have to have something to go by. BMI values vary by country too and the U.S. calc has not been adjusted in way too long to be accurate.

Intermittent fasting works well if hydration is where it needs to be. Staying hydrated also helps with cravings and as Mark mentioned stay away from liquid calories. Those will increase cravings rather than decrease. The outcome typically is you won't overeat and feel more satiated assuming you stop when full. Personally, I fight low blood sugar so I can do the 12-16 hour fast but then I eat higher protein and/or calorie dense foods in very small portions every 2-3 hours between 10-5ish. Breakfast is high protein and some bran in some form thrown in. Unless there's an evening meeting we are usually done with dinner (cooked/cleaned up) well before 6.

I agree with the hydration thing. If I don't pee clear, there's a problem. Not counting colored pee from vitamins.


I drink water constantly. Not just sips of water. One whole glass is chugged. Then refilled for the casual drinking. I probably drink a minimum of 8-10, 12 oz glasses of water from waking up till bed. Not counting one glass of milk or juice.

Today was a revelation day about much weight I've dropped. I can feel myself getting lighter. I have more energy. Clothes are getting loose.


Same calories a day. 1000-1200. Breakfast (11am to 12 noon)was the same two large eggs, three slices of ground sausage. I rarely change up breakfast. Dinner is when I a make a simple meal. Tonight is chicken night. A quarter and a thigh. The thigh is for tomorrow.

~475 calories with the quarter. The corn is 140.

Brined for about 6 hours. Grilled without smoke. I enjoy smoked food but not all the time.

They never tell you about things being kinda scary. I was able to weigh myself on the same scale I've been using (It's a friend's scale).


Weight at the start, 256. Weight as of yesterday, 236. A total of twenty pounds. Now, if you think 20 pounds isn't that much of a transformation. It's life changing. Have you ever picked up 20 pounds in free weight? It's incredible having that much weight off your body.

And I discovered the times I get serious hunger pains. If I miss or I'm late with either of my two meals (12noon and 7pm). I get ferociously hungry. But it's not a hunger that'll make me pig out. I need my 500-600 calories per meal. After that, I feel nothing. I'm not hungry at all during the time between. Zero desire to eat. But come 12noon or 7pm and I better have something.

It feels like a primal desire to hunt. As in your mouth waters while looking at a squirrel type thing. Deep desire for protein.


We're still moving along at 2 pounds a week. Target date to where I can up the calories to maintain a weight. Late December to January. In fact, January the 24th, 2025.

Here's something to think about... anybody know what 10 lbs of fat looks like? Imagine a chunk of yellow foam the size of a football. Literally a football. Lose 10 lbs and that is what you have removed from your body.

Congratulations Grasshopperglock! You took TWO footballs out of your belly!

That's the thing. It doesn't come off the belly. You can't target it. The weight comes from everywhere. Your neck, arms, chest, legs, and belly. They all shrink at the same time and same rate.

I wear a short necklace so it doesn't snag on things I'm working on. I've snapped a longer necklace under a hood. Anyway, at 256, it was getting tight. Not choker tight but to the point of hugging my fat neck. My watch, cinched up to the second hole on the band, felt tight. Now, I can tighten it to the third hole, sometimes the forth. Fat arms.

The only thing that hasn't changed is my shoe size.

Here's another thing to consider - I loved Mark Perry's post about calories, and quality calories. Not only are some calories good, some are particularly bad.

IMO, one of the worst things we eat is high fructose corn syrup. It is cheaper than sugar, and is used as a sweetener in more products than you can believe. The problem is your body cannot readily burn fructose as fuel. Fructose is sored as fat, and subsequently has to be broken down by liver enzymes in order to burn. And guess what... your liver will only produce those enzymes if you are in a calorie deficit. Natural sweeteners such as honey, fruit, agave, etc. are much higher in glucose than fructose. Carbs from grains are also glucose. Glucose is the body's primary energy source. If there is glucose in your system, it gets burned first. Only when you have more glucose than your energy output does it convert and store as fat.

I've never been a big proponent of organic foods per se, but I do look at labels and try to choose products that use natural sugars rather than high fructose corn syrup. Refined sugar is about 50/50 glucose/fructose so even it is better than the corn stuff.

I do cheat. I'll drink one 12oz glass, 3/4 full of ice of either Coke or Sprite. About every two to three days. The deal with a mostly protein diet. Things become extra sweet. An apple tastes like candy.

Oops, I cheated yesterday. A friend came over with a 12 pack, 12oz bottles. He had six, I had the other six. And it was a nice break.


My friend is pushing 350 pounds. I've never known him when he wasn't fat. He's heavy set also. He mentioned he had lost some weight. He has but it's water weight. He takes water pills like a woman. Discussing diet, that the only thing that works is to stop eating so much. He became visibly irritated because he knew that already.


It's late evening and it's time to go. As he gets on the phone to ask his girlfriend what she wants for dinner. 'Baconator' with some side orders. With what he's describing, being enough calories for three days. Split between two people. Not counting the calories from the beer he just drank.


Thinking to myself, what take out, currently offered, would work for a diet. Outside a kids meal once a week. There is none. He's going to have to make a serious life change to avoid the addictive food. And he's never going to do it. It's an eye opener. Dieting is easy for me but t's almost damn near impossible for others.

Panda will work, but even it's not all that healthy. You can get something like the black pepper chicken or the broccoli beef with the super greens as the side and the calories are less than 300 total on a bowl...plus the greens will get your bowels moving. I do get that sometimes. You can also get the fajitas at Rosa's and forego the beans and rice....and the tortillas. You can get the chicken breast salad at Subway, but forego the normal dressings and get the vinegarette. So, there are options, but you gotta know what you're doing and want to do it. You want to see some high calorie meals, watch the My 600 lb life episodes on Youtube...you can also find some on Facebook.

I wouldn't go judging what others are eating just yet especially when you just slipped up yourself. Check back in 6-12 months from now and see how strong you are holding to these new eating habits. I speak from experience on that one. You ain't out of the woods yet. The first couple of months are easy because you see quicker results and changes. It's after that is when it gets harder.
I'm still learning that it's a lifestyle change and has to become habit instead of just going to a phase. There is no real destination. It doesn't just stop when you hit a goal weight and you have miraculously conquered the mountain. Again I say that from experience. For that hard work to stick around and those changes to stay permanent all of this has to become your new normal.


I've learned that the advice I can give on my failures is way more valuable than any advice I could give on success. I have to fail my way to success. It takes me a couple of tries and some hard lessons along the way sometimed.

Don't start that judgement circle'. I'm concerned for my friends health. He whizzes as he breathes. He doesn't notice but I do. I'm gonna judge it. And the life style change isn't all his fault. Not when the stuff he eats is intentional fat American food. 'Convenient'. I personally don't consider McDonald's as real food. But he does.


As for myself, the lifestyle change is back to the original. I've only been fat for 6 years. I've never weighed this much. When you sit there and drink a 6 pack of 16oz cans of full strength beer, to include a 24oz to finish me off. Every day, every month. My core diet of eating has never changed. I have always eaten the same portion size. It was the extra 1100 calories a day in beer that got me. I can't do 3100 calories a day.


I really enjoy a menu. I don't mind eating the same stuff on a particular day. Routine is key.

By all means you do you. I do my best to stay in my own lane. One thing I have learned is that everyone's battle with weight is different so I don't judge at all. I've failed too much myself to have that luxury as well. My advice is worth what you paid for it.

Mr Perry, I appreciate everything you say. I know it sucks.


What's helped me was weight lifting. Absolute self discipline. And it was living through pain everyday. Forcing yourself to eat.


This isn't me, this isn't who I am. This weight is going away. I don't believe I experience less hunger then others.

Tuning my diet.


Bought some restaurant type, 8oz drinking glasses. They were out of pizza hut red so I went with clear.

I have to measure out milk. 8oz is 150 calories with 12oz being 220. 128 ounces in a gallon. One glass a day limit. With a gallon lasting me 16 days. So two gallons a month.

Breakfast menu. Two slices of sausage (4oz of a 16oz chub, 8 chubs per month, 30 days worth) and two large eggs at 70 calories each, (three 18 count cartons for the month, 27 days worth) Breakfast is a total of 678calories.


Dinner choices with the monthly requirements,


Pork chop, thin sliced, ~211 calories. ( for a month I need a ten count)

Chicken thigh, bone in, 8.5 ounces, ~432 calories (10 count)

Ground beef or steak, 4oz. ~340 calories. (Three chubs, 4 servings each. 12 servings total)

Side dish of vegetables, ~115 calories. 15 cans. Fresh will go by weight.

An apple, ~72 calories. 15 count for the month.



For this to be healthy, I need 1368 calories a day. When I reach my goal, it's dead on 2000 calories a day to maintain it.

Another place marker.


What a month. From people trying to set you up for failure. To people noticing the weight loss. I haven't weighed my self as of late and I don't want to. When I step on the scale again, I wanna see at least another 10 pounds gone.


Friends noticing my clothes don't fit. My old t-shirts now makes me look like I'm wearing a tent. Cargo shorts are a constant fight to keep on. Coming close to falling down to my knees as I walk. I need two more holes in my belt. I'm going to need new clothes. Everything I have.

And that one friend that refuses to make the hard choices to loss weight. Trying their best to slow you down. Looking at you like they're hungry.

This is also when you start to notice things have a weight limit. Like that fancy bed frame that does away with the box spring. A box spring you've crushed from being fat. 250 pounds? But the advertisement says the frame will hold 3000 pounds! Yeah, They lie. 250 pounds max.

With another benefit, you don't crush your shoes. You can enjoy the thicker, cushion soles without them going flat in two-three weeks.


I'm done with being a fat American cartoon..

Ahhh....


Military nylon belt to the rescue. I can cinch it up where I want. Keeping my shorts from falling. But I can't wear it for long because they start stinking from sweat. It's the type of thing you have to soak in some hydrogen peroxide. Watching it fizz. Nylon will stink so bad. People next to you can smell it. Leather doesn't do that and if I'm to keep my leather belt it's going to need some work. Maybe changing it to a Ranger style. I have buckles.

I can't buy clothes just yet. I need to wait till late December or January. So I get to look like a starving hobo. Heartbreak in my pearl snap shirts that no longer fit. Talk about wearing huge. They really bring the tent look out.


Nobody can say losing fat isn't hard. You have good days and bad. Sometimes a ferocious hunger will come over you. You body starts to fight you back. But the decision has been made and there's no going back.


After an estimated 30 pounds lost. It might be me. But my inner pride and confidence showing through sure does get me more smiles from the ladies. Particularly fat black ladies. But I'm not going there. Oh No...hotdog down a hallway situation.

We've entered the normal stage. The amount of food, normal. The times I eat, normal. Things they don't tell you, unless you dig them up after experiencing them.

My sleep has improved. I sleep more soundly. Dreams are more vivid. Taste, this is a weird one. Where before it was chewing texture, yum, yum. Now flavors are more intense. Steam fish is a bouquet of flavors. Nuances in the flavor of coffee. Deeper flavors in meat. Plus, I can smell more smells. Crazy weird how losing weight ups the senses.

And a better tolerance to heat. I sweat way less then I did. I'm at the point that overeating makes me sick.


But the biggest thing. I don't feel like I'm on a diet. I just feel normal. Normal amount of food. Normal amount of eating. Normal feeling all around.


My goal is still 180#. Since my last step on the scale, it was 236. I bet I'm in the 225 range. Which will be 8 pounds lighter by the end of September. Another 8 pound after October. Another 8, December. Steady and slow as she goes.

Finally got on a scale. Remember my starting weight was 256. My weight today is 217. The goal is still 180. And No wonder my clothes are falling off me.

Same diet. 1300 max calories a day. Beer once or twice a month. Chicken, fish, beef, and pork. All the vegetables. No sugar unless I treat myself to a tiny 12oz soda water...that's $3 freaking dollars.

Same eat breakfast between 11am and noon. Dinner between 6:30 to 7:30. Breakfast is still two eggs and two slices of ground sausage. 8oz milk. Dinner is either 4oz beef, 8.5 ounces chicken, one thin pork chop, or two ~120 grams each of fish fillets. Drinking water and more water.


Wholly $hit, Gentlemen. 39 pounds of fat...gone.

Congratulations... that should be very motivating to press on ..good job

There's no slowing down. My diet is now routine. After you get use to it. Every meal is a feast. The same breakfast, the same dinner. 1363 is the max calories. Appreciation for what you have. No gluttony.

Once I reach my weight goal. I'll add a third serving to my plate. So instead of say...one chicken thigh, two small potatoes. I can go two pieces of chicken. Two pork chops or 8oz of beef. Milk twice a day. What I'm not looking forward to is making a new routine to maintain 2000 calories. I'll have to force myself to change again.

And it sucks that most of my clothing doesn't fit and I can't buy more until I reach my goal. It sucks having to constantly pull my cargo shorts up. Walking Lowe's. We're in embarrassment territory because if I don't cinch up my belt. My shorts will fall to my feet. And the fabric bunching up really tears into your waist.

But like I've expressed. The decision has been made. I'm not being fat anymore.

The fix for your shorts falling down is an elastic tactical belt. The elastic holds your pants where they need to be without making it uncomfortable. These are even heavy duty enough for a concealed carry holster. Get a bigger size than you think you need; they can easily be cut shorter.

amazon

Thanks COFF

Progress Report

As per Mark's advice, yesterday I began the IF at 2 p.m.
18.5 hours later I had breakfast this morning.


No sweat.
It makes sense - you can't lose weight unless you're hungry part of the time.

My wife has been doing this for three years with great results and I needed something to bump me off of the wall I had hit.
Hope it works.

I also weighed this morning, first time in probably six weeks.
I've lost four pounds.

Thanks, Mark.
Onward.

Congrats on the progress!

Wanted to put this out there because some folks are in la-la land.

If you're an flaming Alcoholic. You're never going to lose weight.

Late stage dieting. Everything is routine. To the point you have to make sure you're getting enough calories.


I can finally see a change in my face. My necklace fits looser. I've had to adjust every band on every watch I own. The basketball shorts that were comfy. They're now unwearable. No matter how tight you cinch the strings. They won't stay on anymore.


Went grocery shopping today. Its been the same ~$130. Fish, chicken, eggs, and pork. Family packs. I'm eating ground beef tonight. Mixed in corn and rice. I need to go ALDI for more vegetables and fruit(tomorrow).

This diet is something else. Re adjusting yourself. For my reminder, I was 256. I've lost 50 of that..


Same menu. Eggs and sausage or bacon. Breakfast calories are between 400-600. Including 8oz of milk, vitamin. 10-12noon.


Dinner is still the common protein. Chicken, pork, beef and fish. Side dish i s vegetables. Corn has a lot calories verses asparagus. Examples like that. To adjust the calories because of low cal veggies. Cheese. The filler to the limit.



My munches at night....Went to ALDI and bought $30 worth of fruit. Besides the one glass of milk. I only drink water. A 12oz bottle of Coca Cola feels like an energy drink..



I'm doing this faster then I should but I want the fat gone. December I'll reach my goal. I'll have a nice Christmas supper to celebrate.

As of today. 205 pounds. It's official, I've lost 51 pounds of disgusting blubber.


I'm still a fat FUk. I have 20 pounds left until my goal of 180. If my clothes didn't fit before. They really don't now. I went from two holes on my watch straps to 4 holes. Belts I gave up on now fit big.


Clothes shopping is in December. Ill make my goal by Christmas. And if I get to 170 verses 180. It won't matter. New clothes will fit between that range. Food is still the same. Two meals. Breakfast between 10-11am. Dinner is before 7pm. There's been no sugar except an occasional 12oz Coca Cola as a treat. 6 pack of beer once or twice a month. I've drank enough water to raise the level of Belton lake by 2 inches.


I'm never going back to being a fat a$$. I'm never going through that again. So to the folks serious about losing weight. Make the decision to do it. Not counting 1-5 pounds and saying you're losing weight. Push yourself away from the dinner table. Set down the beer. And make the decision for a better life.


GHG

Found myself some diet clothes. Something I can wear during the last 20 pounds and beyond.


Bib overalls. Straight up Farmer Brown, bib overalls. I was gifted some a couple years ago but I was too fat. Couldn't return them and for some reason, ran $65 bucks. Get this, they're Craftsman brand. Yeah, just like the tools. They're nice overalls so I kept them while dreaming of wearing them. Size 36x32.

Ordered more but these are Dickies brand. $45 bucks. If you've never experienced bib overalls or forgot how they wear from childhood. Talk about the ultimate comfort.

Went through my clothes today. Particularly my blue jeans. T-shirts and dress shirts. Shorts.


I've gone from a 38" in pants for which were tight when I started this. I'm now 36" and it properly fits. So five pairs of jeans are going away. 4 pair of cargo shorts. 3 pair of gym shorts.

In shirts. I've gone from XL to large. Same as the pants. A tight XL. Luckily I have some large t-shirts I never could wear.


No more beer belly. This has been a life changing event. I'm getting a whole new wardrobe and it feels amazing.

it's been a while since I have posted . My wife suffered a stroke late last year --- been spending huge amounts of time sorting through what happened , how it happened and how to prevent again . Luckily --- it was a 5mm ischemic type stroke --- so she survived and with incredible hard work --- 90-95% recovered . For those working of weight issues --congrats . Take is seriously and never give up ---it's life or death .
Losing visceral fat is most important --- that's the fat that sits around your organs . I totally changed mine and my wife's food approach . Zero sugars , no HFC's , no chemicals , no GMO's , . Strictly organic for all meats , fruits and veggies . No bread , no rice , no pasta , no cooked potatoes . No desserts and no alcholol . She has lost 18% of her total body weight ( from stroke to now ) and I have lost 22 lbs . Getting off sugars and fast carbs is really hard --- but after 30 days . the cravings go away . We both so much better overall .
I could go on in much more detail on my research of the " stroke " issue --- but y'all might find it boring .
I will recommend reading Dr Casey Means book -- " Good Energy" ---- if you want to be healthier
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I use potatoes to reach my calorie limit. I go through a bag in a couple weeks. 250 worth of calories (two medium brown potatoes with skin). I've slowed way down losing weight. Meaning 3-3.5 a week down to 1-2 pounds a week.


My weakness is peanut butter and grapes. A bowl of fat green grapes and a spoonful of jiffy peanut butter. I can't say I'm pigging out. My daily calorie intake is between 1300 to 2000. With it being rare reaching 2000. But still...


Diet stress is a real thing. Feeling guilty for over doing it. So instead of feeling guilty. Make yourself mad. I switched out the grapes for apples. Apples do ok with peanut butter but no where near as nice as fat green grapes. Researching if fruit can make you fat. Nothing says what amount. They just say too much can. Whatever the hell that means.


I'm entering the maintenance stage anyway. And the biggest thing I've learned. You should be fighting to reach 2000 calories. NOT fighting to lower food intake down to 2000. Always looking up and not looking down.


Oh, and another thing life doesn't tell you. You get more hungry in cold weather. Your body knows winter takes more calories. For warmth and primal reasons. 'Food is harder to get when it's cold'.

calories is kinda irrelevant . if you are very inactive --- 2000 calories might be too much . Cooked potatoes can create a spike in blood sugar --- which will cause inflammatory issues . Reducing your overall inflammation produces the best health results . Checking your blood markers , including A1C after eating and when waking --- will tell you what too eat . You want low and stable blood sugar numbers .
You can also do a Dexa scan to see where your body fat is located

That sounds incredibly expensive. I can't replace the potatoes with meat. No way can I afford that. And the grapes are sugar. Grapes actually can wire me up. Interrupt going to sleep. I have less aches and pains since 60 pounds was taken off my back, hips, and knees.

As for a food filler to make the protein last longer. I'm not doing pasta. I'm not cooking beans every night. I have to work with what I got. Balanced diet using the food pyramid in reverse.

checking your blood for A1C is cheap ---- buy a unit for $50 and the strips can last for 30 readings . Understanding this level is key to knowing if you are insulin resistant and or have risks for prediabeties .
Dexa scans can range from $30-200 and will be used to determine where fat is located in your body and at what percentage . Know these two factors will determine the level of "urgency" in powering for health factors for heart disease and risk of stroke

Still @ 178 from 238.....

Feels good doesn't it?

yeppers.... I can see my...............feet again. lol

I'm glad I can actually reach my butt to wipe it. Something you can only experience being fat. My dearest friend is a big boy (350#+). The other day I asked him to take his shoes off before coming inside. He couldn't reach him to take them off.

We've never had discussions on how he copes with being fat. He dresses clean, takes showers. Never been a time I've seen him stinky.


But being there and knowing the deal. I know he can't reach his butt for hygiene.

too much info , too much info , too much info ---- LOL

Like anything else. There's hungry days and then there's the rest.


Most of the time I don't get hungry. But when I do it's a fight. Scheduled two meals a day. It's the in between time I'm referring to. Thursday was an annoying day. Out of the blue, It hits me. So I made a pot of coffee. Used half decaf so my eyes wouldn't start floating from being wired up. Just chalk it all up to the human experience. My personal theory is it's because the seasons are changing. The cave man inside me knows I need to carry a little fat through the winter.

The other issue is me getting munches after dinner. I'm not hungry. Chewing releases endorphins. Bought one of those apple slicers. The round looking kind you push down on. Cuts it into slices in one lick. And my nemesis, peanut butter.

It's bothersome and I don't why. Peanut is high calorie. It's a weight gainer when the rest of your food sucks. That's why it's a common government welfare food. It's good for you.

Well, the rest of my food doesn't suck. I don't snack. I cook two proper meals everyday. My most important meals. High protein. I eat as healthy as I can.


But Damn, I sure do love peanut butter and fruit. Grapes, Fuji apples, bananas. Ugh. I'm stressing over pigging out on healthy food.

I’m down to 312.7 on the south beach diet

Tonight is grilled chicken thigh, whole kernel corn. Post oak for smoke. I'm grilling two thighs to have one for tomorrow.

Breakfast was about 400cal The thigh is around 350-400cal. The corn is another 200 something.

And desert, you guessed it. Fuji apples with peanut butter. I can go as high as 1500 total calories. Target is about 1350.

Back up to 314.2. South beach diet sucks

My friend that's 360. He'll need surgery if he lost the weight. Skin doesn't shrink.

Last step on the scale a week ago. 193 pounds. From a fat boi of 256.

A total of 63 pounds gone. If you want to experience such things. Go to Lowe's and toss a sack of concrete over your shoulder. Walk around with it. Then take it off.

Waist went from 40" to 34-35". I'm back to what I always was. My spine has adjusted. I don't need to constantly bend over to pop my back. And Oh Lord did my back hurt adjusting back. Next time at the store. I'll use the blood pressure machine. See that improvement.

New Years is coming up. Those of you that want to stop being a fattie. You can do it. Everyone around you wants you to do it.


I sincerely hope my journey helped you. All it takes is making the decision and set it in stone. No more fat American jokes. No more disgusting looks. No more snide comments. Be the inspiration for others.


God Bless, GHG.

congrats !!! well done . I can imagine you much better you feel ----doing everything in life .
Most people would fail in this journey . I would suggest doing your BP daily ---set some goals with those numbers . In my wife's journey , it was critical .
Best of luck --- stay strong on your goals

Thank You!


I'm never going back. It took years to gain that much weight and only months to lose it. My demon was beer. Six pack of pint cans a day. 7 days a week. I'm never doing that again. I'm not doing the fat or the withdrawal. And I truly do not miss it.

Days like Thanksgiving mean much more to me. Being thankful of the food the Lord gives me and respecting it.

mine wasn't beer --- it was ice cream . Didn't really make me fat , but it sure messes with your inflammation . Sugar is probably worse than all other addictions disguised as food

Should've seen the pile of clothes I threw away. Straight into the trash can, I wasn't donating nothing. 5 pairs of pants, another 5 of shorts. Unknown number of shirts.

Had a friend tell me I looked like a vagabond that just jumped off a train. My clothes fit like trash bags hanging off bones.

I did laundry a few days ago. All I had was bed linen, socks, and underwear. I probably threw away $600 in clothes. Shirt size went from XL to medium. I say $600 because one article was an expensive motorcycle coat. Just couldn't wear it anymore. We're talking fully padded with three under wind breakers. It's gone. Trashed.

My old Dickies, thermo lined, zip up hoodie (XL).... Ugh, old faithful. Is also now buried at the Killeen dump. My new Dickies zip up, sherpa lined hoodie shows up today. Sized medium. A freaking medium. Never thought in a million years, I'd ever wear a medium again.

Oh...and the ladies. The beautiful women striking up conversations. Doing that sly trying to catch a man type sly. The lady at the bank is sure a live wire. But to date her, means everything is on the table. She's seen my financial records going on 9 years. Maybe that's half the smile she gives me(?).


Life is good. It's better when you're not fat.

Good stuff, congratulations! You should be very proud of yourself!
I've had a similar journey although not as dramatic. Went from 212 to 175. Now I fluctuate between 175-180 depending on holidays and vacations.

Thank You, I appreciate the kind words! And good job to yourself!


I was 175 while in the military. 162 during a stressful time. I'm considered big boned, stocky. Always had to get taped in the Army. I'm happy hovering around 175.

I’m down to 361.7 after thanksgiving. Ate 3 pies

Ever since I was a kid I've had bad allergy problems. I sneezed 1000 times a day and my nose ran like a leaking faucet on days no-one else was having the usual allergy days. I went to an allergist and had tests done and the usual things were positive such as ragweed and mountain cedar. However CORN was one thing that I was highly allergic to. That really surprised me. America is a corn based food country. It's in so many foods.

Avoiding corn and corn products is hard. Avoiding processed food is hard.

My Doctor that I started going to right after he started practicing preaches avoid whole corn, processed food, drink water with both hands every day, and exercise. He is the one that sent me to an allergist 40 ago. When he saw that I was allergic to corn he said limiting corn and corn products from my diet would be extremely beneficial aside from reducing my allergic reaction. His belief is that corn and corn products are one reason America is so fat.

GMO based corn seeds create high toxicity ---it's basically a poison . Also corn syrup ---HFC's are worse than sugar ( both are really toxic and create huge amounts of inflammation ) .
There is new information --- regarding a genetic mutation --called MTHFR --- were people are incapable of proper methylation process --- causes all sorts of issues .
Go on Youtube ---there is a really good video explaining it ---.
I had my wife tested after her stroke . She one of the two gene mutations ( 677A and 1298A ) . Hi levels of homocysteine are created when your body can't properly methylate .
We have implemented the supplements needed to help and my wife has recovered 95% , lost 20% of her weight , lost allergic reactions to several foods etc....
Best of luck,
Robb